'Zinc is a nutrient that plays many vital roles in your body. Because your body doesn’t naturally produce zinc, you must obtain it through food or supplements. This article explains everything you need to know about zinc, including its functions, health benefits, dosage recommendations and potential side effects. What Is Zinc? Zinc is considered an essential nutrient, meaning that your body can’t produce or store it. For this reason, you must get a constant supply through your diet. Zinc is a mineral that\'s important to the body in many ways. Zinc keeps the immune system strong, helps heal wounds, and supports normal growth. ZINC AND IMMUNITY Zinc is crucial for normal development and function of cells mediating innate immunity, neutrophils, and NK cells. Macrophages also are affected by zinc deficiency. Phagocytosis, intracellular killing, and cytokine production all are affected by zinc deficiency. Zinc is found in cells throughout the body. It is needed for the body\'s defensive (immune) system to properly work. It plays a role in cell division, cell growth, wound healing, and the breakdown of carbohydrates. Zinc is also needed for the senses of smell and taste plant foods are good sources of zinc: Legumes. Legumes—including lentils, beans, and chickpeas—are high in protein and important vitamins and minerals like zinc. ... Nuts. Nuts are full of protein, heart-healthy fats, fiber, and other essential vitamins and minerals. ... Seeds Oats Zinc Rich Vegetarian Foods : 1. Almonds 2. Cashewnuts 3. Sesame Seeds 4. Peanuts. 5. Walnuts 6.Bajra 7. Barley 8. Jowar 9. Ragi 10.Tofu The main symptoms of zinc deficiency are • Reduce concentration • Rough skin • Hair loss • Loss of appetite • Fatigue • Fragile bones • Growth retardation Weakened immune system'
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